Suggested Workouts:
In the webinar, I will mention the usual rhythm of the weekend long run over the last 8 weeks - alternating between a long run for time/distance and a fast finish long run. I also will mention the mid-week workouts and wanted to provide some examples that you can insert into your plan. Add 1-2 depending on your experience level and injury history to your week in addition to your weekend long run. Choose the ones that look fun and will build the fitness you feel you are lacking or will need for the race. Paces should come from the McMillan Running Calculator.
Leg Speed: 20-30 minute Warm-Up + Stride Workout: 8 to 10 times 15 seconds starting at 5K and progressing down to Mile race effort with 1 minute recovery jog between + 20-30 minute Cool-down
VO2max (short): 20-30 minute Warm-Up + Fartlek Workout: 12 to 15 times 1 minute at slightly faster than 5K effort with 1 minute recovery jog + 20-30 minute Cool-down. NOTE: Choose a course where you can run the faster segments on a slight (1-2%) decline.
VO2max (long): 20-30 minute Warm-Up + Speed Workout: 6 to 8 x 800m with 400m recovery jog plus 3 x 200m Strides with 200m recovery jog + 20-30 minute Cool-down
Stamina/Threshold (Tempo Run): 20 minute Warm-Up + Tempo Run: 20-30 minutes + 20 minute Cool-down
Stamina/Threshold (Tempo Intervals): 20-30 minute Warm-Up + 2-3 x 2 miles (3 km) with 2-3 minutes recovery jog + 1-2 mile Cool-Down
Stamina/Threshold (Cruise Intervals): 20-30 minute Warm-Up + 6-8 x 1000m with 1 minute recovery jog + 1-2 mile Cool-Down
Hill Workout: 15-25 minute Warm-Up + Up & Downhill Repeats: 4-6 times a moderately sloped uphill (6-8% grade) at 5k effort or harder lasting 60 to 75 seconds with the jog back down the hill as recovery + 6-8 times a moderately sloped downhill (1-3% decline grade) lasting 20-40 seconds at half-marathon effort with jog back up the hill as recovery + 15-25 minute Cool-down
Goal Pace Run: Goal Pace Workout: 1-2 mile Warm-Up + 6-8 miles (10-12 km) at Goal Pace + 1-2 mile Cool-Down
Webinar Resources:
Fixing the Fade: www.mcmillanrunning.com/fixin...
- 3 ways I help runners who, despite smart training and good nutrition, continue to fade at the end of marathons.
The Marathon Long Run: www.mcmillanrunning.com/the-m...
- You learn about the two essentials types of long runs for marathoners.
Long Run How-To Video: www.mcmillanrunning.com/how-t...
- More detail on the fast finish long run.
Speed Work for Marathoners: www.mcmillanrunning.com/speed...
- Add some fast running to your marathon training.
The McMillan Running Calculator: www.mcmillanrunning.com/
- Insert your tune-up race results to predict your marathon time.
Fueling Strategies for the Marathon: www.mcmillanrunning.com/fueli...
- Learn about the 3 common types of marathon fueling routines.
3 Great Marathon Predictor Workouts: www.mcmillanrunning.com/3-gre...
- Details on how to run a Yasso 800 workout.
Progression Runs: www.mcmillanrunning.com/start...
- Full detail on different types of progression runs.
The McMillan Boston Training Series: www.mcmillanrunning.com/bosto...
- This series of articles walks you through my training for Boston.
McMillan Boston Training Plans: www.mcmillanrunning.com/run-t...
- I built my downhill marathon plans specifically for the unique Boston course. Access them via the McMillan Run Team (free trial here: www.mcmillanrunning.com/run-t....
Негізгі бет Фильм және анимация How to Train for the Boston Marathon: 2 Months to Go - What you should be doing
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